1, leg stretching. In the backward extension of the left leg and the right leg, one leg can be bent, both hands can be bent against the wall, and the other leg can be pressed down hard. The standard action is to keep your feet on the ground for about 20 seconds.
2. Stretch in front of your legs. Stretch the left and right legs in front of the legs. You can hold the wall or chair. Keep upright, grab the ankle with both hands in the same direction, and then keep the other leg straight. A group of about 20 seconds.
3. Abdominal stretching. You can choose to look back upright, or you can choose to stand upright on the ground, both of which can stretch the abdomen. A group of 40 seconds.
4. Stretch the left and right sides of the hips. The hips are also divided into the left and right sides, mainly using the squatting posture of the left and right legs to complete this stretching action. Keep your posture stable, with the help of a wall or chair, and then put your ankle on the thigh of the other leg. A group of about 20 seconds.
5, back stretching. Back stretching can be moved to your left and right shoulders. Hold the wall with your hands, keep your legs shoulder-width apart, keep your hands level, and sink your shoulders hard. A group of 40 seconds.
6, calf stretching. Toe on the wall or chair leg, keep upright, press down hard, stretch the calf, feel the muscles behind the calf stretch, a group of 20 seconds, or so.
Extended data:
The benefits of stretching exercise
1, increase muscle flexibility and elasticity, excrete lactic acid quickly, and reduce the possibility of injury.
2. It can effectively relieve muscle soreness and physical fatigue, and stretching can accelerate blood circulation, which is conducive to improving the sense of soreness after training.
3. Give muscles a better growth space and make muscles grow better.
4. Increase the range of motion (flexibility) of joints, improve the abnormal contraction of muscles, return the body joints to the neutral position, and increase the flexibility of joints.
Extended source: Baidu Encyclopedia-stretching exercise